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Eating too many high-calorie foods, especially if you’re sedentary, leads to unwanted weight gain. Control your calorie intake and avoid or limit certain foods to help stay slim. To maintain a healthy body weight, the U.S. Department of Agriculture recommends that women consume 1,600 to 2,400 calories per day and that men consume 2,000 to 3,000 calories per day depending on their age and activity level.

Sugary Drinks

Sweetened drinks such as regular soda, sweetened tea, lemonade and energy drinks contain extra sugar and calories, but few nutrients. A study published in a 2011 edition of the “American Journal of Clinical Nutrition” reports that although total intake of added sugars in the United States decreased from 1999 to 2008, consumption of added sugars from energy drinks increased, and the average intake of added sugars in the United States is above recommended limits. By replacing sweetened drinks with water you can significantly reduce your daily calorie intake to help stay slim.

Diet Drinks

In an effort to lose weight and control calorie intake, many overweight and obese people have tried switching from regular to diet sodas or replacing other sugary drinks with reduced-calorie drinks flavored with artificial sweeteners. However, a review article published in a 2010 edition of the “Yale Journal of Biology and Medicine” reports that several large-scale studies have found a link to artificial sweetener use and weight gain. Examples of artificial sweeteners include saccharin, sucralose and aspartame.

Saturated Fat

Fats contain nine calories per gram, while carbohydrates and protein each provide 4 calories per gram. Consuming too many high-calorie fats can lead to weight gain. The Institute of Medicine recommends that adults consume 20 to 35 percent of their daily calories from fats. Choosing healthier, unsaturated fats instead of saturated fats can help reduce your risk for heart disease. The U.S. Department of Agriculture recommends limiting saturated fat consumption to less than 10 percent of your total daily calorie intake. Foods high in saturated fat include high-fat meats, and full-fat milk, yogurt, cheese, cream, butter and ice cream.

Refined Grains

Replacing refined grains with whole grains can help keep you slim and prevent weight gain. Whole grains are higher in fiber than refined grains, which means they help you feel full for a longer period of time. The U.S. Department of Agriculture reports that consuming whole grains is associated with a lower body weight. To help stay slim, avoid or limit refined grains such as white bread, white rice and regular pasta by replacing them with whole grains such as whole-wheat bread, brown rice, whole-grain pasta or quinoa.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.